How to eat women after 40, to save weight and health

1. Eat foods rich in protein

Benefits of protein for weight middle-aged and elderly women is supported by research. During the experiment,Increased Consumption of Dairy Foods and Protein during Diet- and Exercise-Induced Weight Loss Promotes Fat Mass Loss and Lean Mass Gain in Overweight and Obese Premenopausal Women.Conducted in 2011, 16 weeks of high-protein diet (30% of the daily intake of calories from protein) women lost more body fat and gained more lean muscle mass than participating on a diet low in squirrel.

Dietary protein increases metabolism and provides a feeling of fullness. So, you can lose weight or maintain weight, feeling of constant hunger.

In addition, consumption of a larger amount of the protein associated with less loss of muscle mass with ageDietary protein intake is associated with lean mass change in older, community-dwelling adults: the Health, Aging, and Body Composition (Health ABC) Study.. This is a key factor that helps protect the body against slow metabolism and even increase muscle mass, if you engage in strength training.

Each meal or snack should contain foods rich in protein: Chicken, fish, beef, tofu, eggs, beans, milk, cottage cheese, natural yogurt. Many women prefer to eat high-protein food for dinner or breakfast. However, this distribution is often does not allow to consume per day the right amount of protein.

Try to add protein to every meal. Eat an omelet or scrambled eggs for breakfast, cottage cheese and yogurt during snack, salad with salmon, chicken and tofu for lunch and main dishes with meat or beans for dinner.

2. Add more calcium

Diet with plenty of calcium to prevent the risk of age-related skeletal diseases like osteoporosis, helpCalcium and dairy acceleration of weight and fat loss during energy restriction in obese adults. reduce the weight and volume of the waist.

Bones are constantly broken down and reconstructed in the process of remodeling. Up to 30 years this is about the same rate, but after the turn of the rate of destruction begins slightly exceed the recovery.

Calcium helps maintain bones restore function and reduce the risk of their destruction. This is especially important for women in menopause, as estrogen levels decline slows the absorption of calcium.

According to the norms of Ministry of HealthMR 2.3.1.2432-08 norms physiological needs for energy and nutrients for different groups of the Russian population., Adults should consume 1000 mg of calcium per day. Such amount contained in 100 g hard cheese, 800 ml of milk or yogurt. It is also rich in calcium, some nuts and seeds (almonds, sesame seeds, pistachios, sunflower seeds), fish and seafood (sardines, crab, shrimp), legumes (beans, beans).

However, only calcium is not enough, because to assimilate it needs vitamin D. Best sources - herring, salmon, mackerel, cod liver oil, cod liver oil, egg yolks. In smaller amounts it is found in chicken, beef and pork liver, sour cream and butter.

Vitamin D is synthesized in the skin of a person under the influence of sunlight. So try to stay in the sun more often.

3. Consume enough fat

Fats contain more calories than protein and carbohydrates, but they reduce the feeling of hunger, and this greatly affects the value of your servings. Many studies23 Studies on Low-Carb and Low-Fat Diets - Time to Retire The Fad. It proves that a diet low in carbohydrates is much more effective for weight loss than a diet low in fat.

Furthermore, fats are essential for good health. If you have dry skin, joint problems, reduced concentration and depressed mood, worth checking out, if there is enough fat you consume.

There is a widespread belief that saturated fats endanger the health of the cardiovascular system. However, a recent study by Norwegian scientists showedSaturated fat could be good for you, study suggests.That a diet high in fat, half of which were rich, did not increase the risk of heart disease and lead to weight loss.

Not so important type of fat. Much more important is the quality of products from which you get them.

Choose butter, fatty dairy products and fat, avoid cheap confectionery and fast food - they contain trans fats (hydrogenated vegetable oils that are harmful to health).

Also, your diet should be unsaturated fats, omega-3 and omega-6 from fish and vegetable oils. Omega-3 fatty acid protectingNUTRITION AND HAIR HEALTH.scalp from dryness and maintain the health of the follicles and prevent hair loss, retainEffects of Omega-3 Fatty Acids on Eye Health. eye health and cardiovascular system.

Moreover, fatty acids omega-3 beneficial for weight loss. In a studyOmega-3 Fatty Acid Supplementation for 12 Weeks Increases Resting and Exercise Metabolic Rate in Healthy Community-Dwelling Older Females. Samantha Logan (Samantha L. Logan) for 12 weeks supplementation of fish oil the base member metabolism increased by 14%, while the oxidation of fat - 19%.

Unlike omega-6, which in a large amount of fatty acids contained in vegetable oils, omega-3 oils, nuts and seeds (except linseed) is rather poor. Therefore, to obtain the necessaryOmega-3 Fatty Acids. daily minimum of 1.1 mg of omega-3 is quite difficult, if you rarely eat fish.

Include in your diet salmon, mackerel, tuna and cod liver oil. They provide the body with the most important omega-3 polyunsaturated acids: eicosapentaenoic acid (EPA) and docosahexaenoic (DHA) acids. Walnuts, chia seeds, flax seed and hemp seed - sources of alpha-linolenic acid, which is transformed into EPA and DHA in your body. However, this process is not very efficient, so you should be supplemented with vegetable sources of fat fish oil.

Try to include healthy fats at each meal or snack.

It may be two teaspoons of olive oil extra-class, two tablespoons of nuts or seeds, half an avocado.

4. Eat more fiber and less sugar

Carbohydrates are needed by the body, but you need to choose their sources to maintain weight and health. It is best to get carbohydrates from foods rich in fiber: cereals, vegetables and fruits.

fiber reducesGreater Whole-Grain Intake Is Associated with Lower Risk of Type 2 Diabetes, Cardiovascular Disease, and Weight Gain. the level of bad cholesterol, the risk of cardiovascular disease and type II diabetes, helps control weight.

At the same time, it is desirable to reduce the intake of processed foods: sugar, sugary drinks, pastries, white bread, rice and pasta. These products contain a lot more calories than fruits and vegetables, but less than vitamins and minerals. Moreover, they have a high glycemic index, and sudden changes in blood sugar levels after consumption increases the risk of diabetes of the second type.

5. Find the portion

With age metabolism decreasesSo that it is difficult to maintain weight at the same calorie intake. You can speed up the metabolism, adding more activity or cutting the portion size.

Watch out for saturation - this is an important factor that will allow you to eat just as much as needed. Try to eat without external stimuli: TV, talking or driving. Keep track of your feelings and stop eating when you feel saturated.

You have to get rid of the habit to eat everything that is on your plate, more assimilated to the kindergarten.

Try to identify the portion. Conduct an experiment: Put a plate of food a lot, weigh its quantity and eat consciously, carefully perezhovyvaya and tracking their feelings. Then weigh what's left to figure out the difference.

Buy container suitable size and guided thereon to define portion. Just keep in mind that the meal should be high-grade.

6. Keep a full meal

Ministry of Health norms prescribe to women consume per day:

• 58-87 g of protein;
• 60-102 g fat;
• 257-586 g of carbohydrates (50-60% of total daily calories).

If you take the lowest value on this scale, it turns out 1800 calories a day. However, the rules are not specified age and amount of physical activity, and therefore these values ​​can not be considered universal. For example, if a woman is over 40 moves a little, it may be enough 1500 calories a day to maintain weight.

You can be guided by normsDietary Reference Intakes (DRIs): Acceptable Macronutrient Distribution Ranges. US National Academy:

• 10-35% protein;
• 20-35% fat;
• 45-65% carbohydrates.

You can calculate your BZHU rules as follows:

• Know your calories per day by formulas or by using the online calculator.
• Calculate how many calories should fall on proteins, fats and carbohydrates. Averages: 22.5% protein, 27.5% fat, 50% carbohydrate.
• Calculate the amount of proteins, fat and carbohydrates: 1 g protein - 4.1 kcal, 1 g of carbohydrate - 4.1 kcal, 1 g fat - 9 kcal.

If you do not want to count grams or calories, try to divide the plate into three parts. Fill half with vegetables: cabbage, carrots, broccoli, peppers, zucchini, eggplant and other vegetables, except potatoes. A quarter of leave under the high-protein products and a quarter - for potatoes, pasta and other side dishes. Add a couple of teaspoons of healthy fats and dairy products and fruit snack during the day.